Thanks for the advice. I’ve lost yet another ten pounds after my last post in this thread.
Before joining the gym, I was already pushing near 270 and now I’m at 245. Although I haven’t been to the gym for about four days now because of some very bad thunderstorms hitting the island. We have been hit with heavy rain constantly for those four days.
So at what times would be good to take a protein shake? So far all I have been doing for weights is some workouts on my biceps, triceps, and shoulders. I haven’t found a good workout for abs and chest though. I know benching would be good for chest though.
Hey guys. I’m trying to get back into working out. To be honest, for the past 4 years or so, it’s been really inconsistent for me. I’ll workout for a few months, then for some reason stop for a while, then back, etc. I really just wanna buckle down and STAY CONSISTENT.
I’m trying to gain weight and put on muscle. Then do some cutting, and show off the muscle I built.
As far as the workout itself goes, I’m probably gonna workout 2, MAYBE 3 days a week. Somethin like, Chest/Shoulders/Tri’s on Tuesday. Leg/Back/Bi’s on Thursday. Somethin like that. How should I approach this as far as how many sets and reps I should do?
Then there’s the nutrition, and besides protein supplements, the obvious thing is eating 4 or 5 meals a day for me and rack up the weight. Though, at the same time, I was hoping you guys could suggest some cheap food, still healthy though that can help me gain weight? I don’t wanna be spending a ton of money on so much “fat free” foods.
Again, I’d like to gain weight, build that muscle, then cut and show it off. I’m hoping to get some good results within the next 6 months or so when summer comes around and I can actually wear one of my muscle shirts proudly. :tup:
Wil: the top 2 important times you should take protien are
Immediately after your workout, within 20 mins is ideal. This will help your muscles begin their healing process. The best protien for this is Whey protien, because it’s the fastest acting.
Before you go to sleep, because while you are asleep your body breaks down muscle. The best protien for this is Casein protien, because it is slow acting and it will give your body a source of protien throughout the entire night since you are not consuming.
Additionally, some people take protien when they wake up and also halfway between meals. This is if you are really trying to get stupid big. In this case, the general rule is you don’t want to ever go more than 3 hours without some kind of protien (besides during sleep, obv).
Wil, on a side note, holla at Theo, I’m sure he can help you. He knows what he’s doing.
Doom_Virus_Dragon: A cheap and excellent source of protien is TUNA, lots of tuna. Get those kits that come with the crackas, tuna, relish and mayo. I was knocking those things down in Iraq.
Truong posted about farmers walks when I asked about forearms, search his posts and I’m sure you’ll find it. Plus always keep a tight grip when you’re lifting, it works your forearms decently as well.
Start off with dumbbells for your chest if you’re new to benching. It made a big difference for me rather than going straight to the bench press.
Anyways, just chiming in and subscribing to one of the best threads on SRK:GD.
Soldier Zero: Thanks for the tip. I have been using the dumbells for quite some time focusing on doing curls for biceps and some other exercises like dips for my triceps and part of my upper body. Not too sure on what other exercises I can do with dumbells but I’ll eventually find them out in time. I still need to work on form before I go to the heavier weights, but I want to lose weight and not gain muscle mass. I guess maybe I should just do more reps rather then going to heavier weights?
Orochi Kyosuke: Thanks for the protein tips! And yeah I’ll try and ask Theo. I always hit up the 24 but not the same one he goes to near the arcade. Not to mention the only time I can go to the gym is right after work which is around 11 p.m. or later. Work and school is making me real busy but I’ll definitely make time to ask him for some tips. Going to the gym is better than standing in line and waiting to play something like CVS2 or 3S.
thanks for the tips orochi kyosuke ive never known taking protein in the morning is a good time for it. i just took it in the morning to substitute for a meal because ill be out during the day so i can just eat then lol
and damn i wish my gym stayed open til 11pm or later…:sad:
is their a faster way to gaining muscle? legally? for the past 1-2 months i have been doing bench work for about 60 min twice a week. only time i can get into the gym at school. now for the first 15-20 min i use the leg press, wit 200 pounds and pump out 10 reps of 5(if thats the right wording). then once i meet my number i head over to the heavyweights at first i did
140-in the beginning month i could only lift this say 5-8 times
then i drop to: 135 or 125 do this about 10 times then drop to
110 and do that about 10-15 times.
now after a month or more i’m up to 160…is this a good pregression? im not physically seeing at real development in the arms.
what kind of food gives you energy ?? I take protein shake before working out but this shit is making my stomach hurt and I feel like throwing up. I am really tired in gym too. I run for like 15 minutes then lift weight and stuff. should I stop the cardio ?? I dont even need to run…I am only like 155 and 5’11". but I hear cardio is very important…heart rate needs to up before lifting or whatever.
how I phase: load/maitain/load/maintain… typically lasting at least 3 weeks a piece. i’ve done this twice.
however, I don’t like to drink (beers), I’m doing Judo/Jiu-jitsu (which is a great cardio work out) and I’ve been really busy with school so … i havent been on a cycle in awhile.
questions:
should i still cycle even though I dont have the time to lift like i did?
i’ve noticed my strength has gone down… will i not see that strength again w/o the creatine and/or a long time of working out?
depends how you cycle imo…cause i dont recommend loading at all, i just do “maintain” serving part which is generally 5g a day…
but i do cycle, i will do 3 months on 5g a day so no loading and 3 months off…so to answer number 1 i dont think you should still cycle like you currently do if you dont lift as much…and for number 2 ya you will lose strength when you get off and the only way to get it back is through more training or…start doing it again…this is of course just IMO…
There’s so many different things you can do it’s not even funny. First what are you trying to accomplish? Fat burning, leaning up? Or build mass/muscle?
Can’t just eat carbs if you’re trying to burn fat for example, as there are bad/good carbs.
And you really don’t need the cardio before the workout. For benching for example…start with just a barbell (30-45 LBS at your gym maybe?) and do like 3 sets of like 15 reps to warm up. This will get the blood flowing. After that, do your regular sets. Also, if you have time on your hands, split up workouts throughout the week. You don’t really need to spend more than an hour a day at the gym. There is such a thing as overtraining.
I dunno, tell me what you’re looking to do and maybe i can help.
Well first things first: Nutrition. Without proper nutrition, you won’t see results. You need at least 1G protein/1 Lb bodyweight. So you need at least 160 if you’re 160LBs. Get some from meats, and some from protein shakes (don’t get it strictly from shakes though, I know some people do that and it’s bad).
For building mass/muscle/strength, it’s about heavy, but low rep sets. For bench pressing you may want to get a spotter, or if you can’t, use an isolation machine, because when you’re working out, you don’t do it til you’re tired, you do it till you fail.
Bench pressing for example: Do a few sets, 10-15 reps of light weight. This warms you up.
To really develop, you’ll want to do different workouts that workout different areas, like for chest you can do butterflies, bench, decline bench, incline bench. You’ll want to do a weight you can prob do 3 sets of each workout. Yes it will burn…ALOT. But you have to keep going pass all the pain, until you literally fail. What this is telling you’re body is you can’t do it anymore, and your muscles will be all torn up/damaged (the soreness) Now give it time to rest (workout different body parts daily) and when it rebuilds itself, it will rebuild it slightly bigger/stronger. Next week when the day comes to do the same muscle, you damage it the same way, and it keeps repairing…and it just keeps doing this.
There is such a thing as overtraining though, which is dangerous too, because there’s a point where you damage it too much. Once you fail, that’s a sign to stop. Don’t keep going thinking you can damage it more, and it will repair it more. It won’t, you’ll just be digging yourself in a hole.
If you’re muscles are sore the next day, it means it’s not ready. Some people say just keep working it out, it’s cause you’re not use to it. that’s a big no, it means your body, or more specifically, you’re muscle, is damaged and needs time to rest/repair. Don’t work it out if it’s sore like that. .
sorry for the rant i’m just really really bored atm.
